Especially for men who work at home, we prepared two effective sets of exercises to pump pectoral muscles at home. Using iron-free push-ups, using only body weight and for faster results we selected A program for training the chest with a pair of dumbbells.
You can only do push-ups and get good results already in 8 weeks of classes, and you can speed up the process mass gain, alternating both training schemes.
Pectoral ones are one of the strongest muscles in the upper body. They are play a key role in any pushing movement, from opening doors to soaping the hair in the shower. We know how important it is to include chest training program only the most effective exercises, therefore, choose any of the schemes proposed below and start lessons.
- Why is it important to train chest muscles regularly?
- Training program without simulators
- Exercises for the chest at home without exercise equipment
- 1. Classic push ups
- 2. Push-ups
- 3. Push-ups with a negative slope
- 4. Plyometric push-ups
- 5. Slow push-ups
- Simple but effective nursing workout in 8 weeks
- 25 types of push ups
- Wide arms
- Side shift
- Narrow Arms (Diamond)
- With one hand on a stand
- With arms crossed on the box
- With hands on a stand (Brilliant)
- Dynamic push-ups on the box
- Enhancing the effect of circular training
- Chest exercises with iron
- 1. Normal bench press
- 2. Bench press with a positive slope
- 3. Bench press with a negative slope
- 4. Dumbbell Arm Reduction
- 5. Roll-up
- 6. Hands on the bench head down
- 7. Push-ups on the uneven bars
- Dumbbell Training Program
- Why is it important to train chest muscles regularly?
- Training program without simulators
- Exercises for the chest at home without exercise equipment
- 1. Classic push ups
- 2. Push-ups
- 3. Push-ups with a negative slope
- 4. Plyometric push-ups
- 5. Slow push-ups
- Simple but effective nursing workout in 8 weeks
- 25 types of push ups
- Wide arms
- Side shift
- Narrow Arms (Diamond)
- With one hand on a stand
- With arms crossed on the box
- With hands on a stand (Brilliant)
- Dynamic push-ups on the box
- Enhancing the effect of circular training
- Chest exercises with iron
- 1. Normal bench press
- 2. Bench press with a positive slope
- 3. Bench press with a negative slope
- 4. Dumbbell Arm Reduction
- 5. Roll-up
- 6. Hands on the bench head down
- 7. Push-ups on the uneven bars
- Dumbbell Training Program
Why is it important to train chest muscles regularly?
They include the two largest muscles – the pectoralis major and minor. Large connects with both shoulders, has a fan-shaped shape. Small is under big. She is thin triangular muscle.
So what do these muscles do? What function do they perform?
They are necessary for the movement of the hands, turning them relatively bodies and lift up, act when you lift something, pushing or waving.
In addition, they occupy most of the chest area, and therefore, when working, they will burn a large number of calories. If you want to lose a few pounds and improve tone, then chest exercises just need to be included in your training the program. I load this group can be greatly accelerated metabolism.
We have developed two programs to help you find beautiful pumped chest: using shells or doing without iron. These programs do not require trips to the gym, they can to do at home.
Training program without simulators
To complete this program, take three approaches per day with performing the following eight exercises. Don’t forget the importance technicians, keep it even if you are tired. Technique is more important speed.
| Push up options | Number of sets and reps |
| Ordinary
|
3 x (12-20) |
| Wide arms
|
3 x (8-12) |
| With cotton
|
3 x (8-12) |
| Diamond (with narrow arms)
|
3 x (8-12) |
| Inclined (with legs on a stand)
|
3 x (12-20) |
| At an angle
|
3 x (12-20) |
Exercises for the chest at home without exercise equipment
These are the “good old” push-ups, as well as their varieties. Push-ups are one of the most useful exercises you can do. apply for muscle development. And by changing the position of your body and performing different variations of this classic exercise, you achieve the full development of the upper torso.
Now we will describe the most effective options.
1. Classic push ups
This classic exercise is suitable for both beginners and keeping your chest fit. Push-ups can be included in any the program. Keep your arms wide apart because narrow grip shakes triceps more.
Also, the exercise becomes more difficult if the legs are raised higher.
2. Push-ups
If you still do not know how to push up or do not have enough strength, then you You can try push-ups with a positive slope. The sharper angle, the less weight you have to lift. it Exercise is especially beneficial for the lower chest.
3. Push-ups with a negative slope
And this variety helps you work out your upper chest and deltoid muscles. Since you have to lift more weight, then it increases the load.
4. Plyometric push-ups
Ready for sudden movements? This kind of push ups with jumping, banging or hitting yourself on the chest can be performed in various interesting ways.
During execution, absolutely all your muscles are involved body.
5. Slow push-ups
Believe it or not, slowdown and flawless technique performance will give very impressive results. If you lower the body very slowly and just as slowly lift, then muscle mass much more developed than if you do a lot of push-ups with the wrong technique.
Count to three, dropping down, linger at the lowest point for two seconds, and then again slowly raise in three seconds body.
Simple but effective nursing workout in 8 weeks
This eight-week training program will help to pump up the chest using push-ups, using only your own body weight.
How to pump up the pectoral muscles at home for 1 week? Most likely this is not possible in such a short time, but it’s quite really make the muscles more expressive and embossed. And with our the program for 8 weeks you can pump up the pectoral muscles, training in at home without visiting the hall and the use of simulators, heavy dumbbells and barbells.
Train in three steps to pump up for 8 weeks. The first stage will strengthen endurance, the second will increase strength, and the last stage will increase explosive power and speed so that you can increase your size. The whole program is based on variations standard push ups. It is so simple.
Try to continuously train and review calorie intake for mass gain, according to your training needs and goals.
25 types of push ups
Before starting the complex, watch the video with the best options push-ups to diversify your home classes, and at the same time learn the correct technique.
You thought that training with barbells and dumbbells is the only way to develop a strong, muscular chest? Think again. You can pump up without lifting the barbell or dumbbells. Just follow our recommendations and the result will surprise you.
Perform these exercises 2 or 3 days a week, resting between training for at least 1 day. Complete three sets while resting 1-2 minutes between them. Each set has 10-15 repetitions. If this exceeds your capabilities, then do as much as possible to you number of repetitions.
Wide arms
Week 1 and 2
A. Wide-arm push-ups
Perform normal push-ups, but place your arms wider than your shoulders.
Side shift
Week 1 and 2
B. Push-up with offset to the side
Start with a classic push-up position. Transfer your right hand to left so that they are close. Move left the arm farther to the left so that the arms are shoulder width apart. Press out and repeat, shifting to the right. These are two push-ups, but one repetition.
Narrow Arms (Diamond)
Week 1 and 2
C. Push-ups (Diamond)
Push up with your palms so close that your tips the thumb and forefinger were touched, forming a shape a diamond.
With one hand on a stand
Weeks 3, 4, 5 and 6
Perform these variations 2 days a week, 4 sets, resting between sets 1-2 minutes. And again, the goal is 10-15 reps, or the maximum possible amount. You will need a box high 10-20 cm. Or steps. Just make sure the box is not tip over.
A. Push-ups on one arm
When doing push-ups, your right hand should be on the floor, and left on the box. Change hands and repeat. This is just one thing. reiteration. Excuse me.
With arms crossed on the box
Weeks 3, 4, 5 and 6
Train 2 days a week, do 4 sets of each exercises with rest 1-2 minutes. It is advisable to do 10-15 reps or as much as you can.
B. Push-ups with intersecting boxes hands
Push out with your left hand on the box. From initial position move your right hand to your left. Lower your left hand to the floor placing your arms shoulder-width apart. Push out. This is one repetition.
With hands on a stand (Brilliant)
Weeks 3, 4, 5 and 6
Exercise 2 times a week, 4 sets of 10-15 repetitions.
C. Diamond with hands on the box
The key in the name: do push-ups of the diamond, but with the hands, located on the box.
Dynamic push-ups on the box
Weeks 3, 4, 5 and 6
Perform this option 2 days a week, 4 approaches for each option, rest for about 1-2 minutes between approaches. And again, you need to do 10-15 repetitions in the set, or as much as you can. To help, take a box 10-15 cm high or a thick book.
Dynamic push-ups on the box
Place your hands on the box in the diamond exercise position. Lower your body and push it sharply away from the box so that your hands sank to the floor on either side of the box. Watch your chin. Immediately lower yourself and sharply push up, returning your hands per box to its original position. This is one repetition. That you reach the level of Private Balboa. Continue in the same spirit, champion.
Enhancing the effect of circular training
Weeks 7 and 8
Thanks to hard work, you have increased muscle endurance (weeks 1-2), and added strength to them. This final stage is developing explosive force and speed, which will give an advantage in any form sports. They will also increase muscle size and improve terrain, which provide you with an aesthetic look.
It’s not very simple: do the same exercises as on the second stage (weeks 3-6), but in a circle without stopping to rest. Try to do 10 repetitions of each exercise. This is a set. Rest for 1-2 minutes and repeat again, for a total of 4 sets. Exhaustion not necessary. Exercise twice a week, allowing yourself 3 days rest for full recovery and intensive growth.
Chest exercises with iron
Although without shells it’s quite possible to pump up beautiful chest muscle, adding a little weight, you can develop your chest. These exercises can be performed both at home and in the gym, and all that you need a pair of dumbbells. Adding shells will also open you many other effective exercises for the chest, such as bench press.
If you are a beginner, it is advisable to start with light weights to master the correct technique first. When you type confidence, start gradually increasing weight until you it will become difficult to complete the last 3-4 repetitions.
As with push-ups, the position is of great importance body. It depends on which muscles will be involved.
1. Normal bench press
Lie on a bench for bench press, hold dumbbells in your hands. Stretch out your arms above the body, holding them shoulder-width apart. This will be the starting position. Now take a deep breath and slowly lower the dumbbells until until your elbows are bent at a right angle, parallel to the floor. After that, lift the dumbbells to the initial position.
2. Bench press with a positive slope
Lie on a tilted bench, holding dumbbells in your hands. Pull out arms up, holding them shoulder-width apart. Keep your wrists so that palms looked at each other. Slowly lower your arms down while doing deep breath. Then, exhaling, lift them up, using chest
3. Bench press with a negative slope
Lock the legs on the end of the downward tilted bench. Lie on her, hold dumbbells in your hands. When you are comfortable, raise your arms above you, keeping them shoulder-width apart. Palms should be deployed to each other. Slowly lower your arms until your elbows will be parallel to the floor. After that, slowly squeeze back into starting position, exhaling and tightening the chest muscles.
4. Dumbbell Arm Reduction
Lie on a flat horizontal bench, holding in both hands dumbbells, palms turned to each other. Straighten your arms over your body shoulder width apart. Bend your arms slightly at your elbows. Don’t fix elbows – they must remain mobile. Keep your hands apart until you feel your chest muscles stretch. Thereafter return your hands to the starting position. Remember that you must not work joints of the elbows, and shoulder joints.
5. Roll-up
Lie on a bench, tilted up, holding dumbbells in both hands, palms look at each other, as in the previous exercise. Stretch your arms above the body, shoulder width apart. Also not fix the position of the elbows – they must remain mobile. Spread your arms at right angles to your body until you you will not feel that the pectoral muscles are stretched. Bring your hands in initial position, tensing the muscles of the chest. The top is being worked out part of the chest.
6. Hands on the bench head down
Fasten your legs to the end of the tilted bench and lie on it while holding in the hands of a dumbbell. You need to technically complete the exercise described higher. It involves the lower part of the pectoralis major muscle.
7. Push-ups on the uneven bars
Vertical push-ups are a great exercise for your chest muscles. Some even claim that it is the best of all. Such push-ups not only add relief, but also volume. Also your the body is not supported by the bench, as in the bench press, but therefore, many other muscle groups of the body are involved, because that they will have to stabilize it.
No weight is needed for this exercise. Instead you will need such installation: two parallel crossbeams or surfaces, between which you will perform vertical push-ups (two stable bar stools also work great). Grab your hands behind the crossbars or chairs, bend your knees slightly. Slow lower your body, bending your elbows. Elbows should be directed out. When you feel a sprain in your chest, stop. If you continue to lower, you can damage the joint of the shoulder. Exhaling tighten your chest muscles, returning the body to its original position.
Dumbbell Training Program
Like a push-up program, this circuit requires three approaches per day. Put the technique above speed. You will need set of dumbbells and installation for vertical push-ups.
| Exercises | Number of repetitions |
| Classic push ups | 10 repetitions |
| Dips | 30 sec |
| Recreation | 30 sec |
| Bench press | 10 times |
| Dumbbell Hand Stretch | 12 reps |
| Recreation | 30 sec |
| Positive Tilt Bench | 10 reps |
| Dips | 30 sec |
| Recreation | 30 sec |
| Slow Pushups | 10 reps |
| Recreation | 60 sec |
Although in this article we focused on the nursing, but as in to everyone in life – balance is most important. Therefore, be sure that all muscle groups in your body get the same amount of your attention. This will prevent many problems with posture or muscle. imbalance, as well as some injuries.
Sources:
- http://www.menshealth.co.uk/building-muscle/bodyweight-exercises/crank-up-your-chest-without-lifting-weights-348714
- 8fit.com/fitness/chest-workout-at-home-with-without-equipment/